A warm welcome to you.
During this practice we shall move below the surface of our busy thinking minds into the gentle movement of our breath and the wisdom of our hearts.
But before we begin,
Can you just let go of any expectations about how this meditation should feel or how you should feel when you focus on your heart?
We are all different and we all experience our hearts in different ways.
There is no right or wrong way to connect with your heart.
We don't need to strive for big feelings or emotions.
Our hearts may speak to us in all sorts of ways,
In physical sensations,
In sensate experiences or in other subtle ways.
So together let's be open and curious and know that whatever emerges today will be just right.
So beginning as always by settling into a comfortable position and just noticing if you could be 10% more comfortable,
Making any final adjustments you need.
And as you close down your eyes just reminding yourself that there is nowhere else you need to be.
That it's okay to take this time for yourself.
Let's begin by simply enjoying two deep intentional breaths.
Which part of your breath is capturing your curiosity?
As you settle in a little more,
Just noticing the flow of your breath.
Just as the tide washes over the sand,
Your breath washes over you.
If thoughts come that's okay.
It's all part of meditation.
When it feels right for you,
Returning your awareness to your breath.
Noticing any sense of relaxation or ease.
Noticing any sense of coming home.
Your breath is a four-part process.
There's the inhale,
The pause at the top of the inhale,
The exhale and the pause at the bottom.
Can you rest your awareness on these four parts of your breath cycle for a few moments now?
Can you smooth out the edges a little?
Perhaps as you continue to focus on your cycle of breath,
You are noticing a calming of your mind or a deepening sense of coming home.
Allowing this sense of coming home to sink a little deeper now.
Letting go of any physical tension.
Letting go of any sense of holding on.
Noticing how the more you let go,
The more the ground rises to meet you.
Resting here in this sense of being held,
Of safety.
Now let's come home to our heart.
Directing your breath now into your heart or the space in the middle of your chest.
Imagining that with each in-breath you are directing fresh oxygen and energy into your heart.
Gently waking your heart from its slumber.
With each breath,
Your heart is coming to life a little more.
What do you notice?
No right or wrong here.
No need to strive for any deep feelings or experiences.
Just allowing any physical sensations or emotions to come and go.
To be just as they are.
Your heart is wise.
Let it be your guide in today's practice.
Breathing into any feelings or sensations for a moment or two.
Resting here in the wisdom of your heart.
I'm curious who is in your heart?
Can you picture them in your mind's eye?
Perhaps you see family,
Friends or pets past or present.
Holding their image in your mind's eye a little longer now.
They are smiling at you.
Can you smile back?
Resting here in this felt sense of smile.
Breathing in this sense of smile.
Breathing out this sense of smile.
Is there someone you would like to invite into your heart?
Can you picture them in your mind's eye?
With one deep intentional breath inviting them in to the space in your heart.
Allowing them to arrive here.
They are happy to be here.
They are smiling at you.
Can you smile back?
Resting here in this felt sense of smile.
Being open and curious about any physical sensations,
Feelings or thoughts that are moving in and out of your awareness as you connect with your heart in this way.
Welcoming your entire experience with your breath.
And finally,
Are you in your heart?
If you are able,
Can you invite yourself in?
Taking a nice deep breath into this invitation.
Resting here in the space of your heart.
Resting here in this felt sense of love and connection.
If your heart could speak,
What would it say to you?
Here in this safe space you have created,
Can you hear the whisper of your heart?
From here you may wish to set yourself an intention.
Taking a nice deep breath into this intention,
Planting it deep within your heart.
Rubbing your hands together until you can feel the warmth you have created.
Gently placing your warm hands on your cheeks.
Receiving your own warmth for a moment here.
And when you are ready,
Opening your eyes.
May you move through your days with a greater sense of connection.
